If you want to add serious size to your arms so that you run the risk of splitting your sleeves when you put on a T-shirt, you need to start paying more attention to your triceps. This muscle runs down the back of your upper arm so you can’t see it very easily in the mirror – which may be why most guys tend to ignore training their triceps and instead favour their biceps.

The triceps has three heads – which is how it gets its name – and you need to work all three parts of the muscle to make it grow as big and strong as possible. Luckily some moves work all three parts of the muscles at the same, including the triceps dip. And we’ve made doing so easier than ever with our comprehensive guide to the key variations of this classic bodyweight exercise – from beginner to advanced – so you can start adding size to your arms straight away.

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How to Do Triceps Dips

Wherever and however you dip, the key is arm position. Your hands should be shoulder-width apart on the surface you are dipping from, with your arms straight. From there you dip down until your arms are at a 90-degree angle, then straighten them out again, raising your body. Three sets of eight to ten dips, perhaps pushing the third set until you physically can dip no more, should leave your upper arms in tatters for a day or two.

At the gym you can do dips that support your whole body on parallel bars, but you can also use a bench or chair to dip anywhere with your feet on the floor. Just make sure whatever surface is involved can take your body weight, and it’s probably wise not to opt for a chair on wheels…

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Triceps Dips Form Tips

1. Chest up

Once in position with your hands holding the rails or rings, squeeze your core and glutes then raise your chin and chest to keep your body tight. From there, start the move by bending your elbows.

2. Slow it down

To expose your triceps to as much time under tension as possible – a key stimulus for adding new muscle tissue – lower your body as slowly as you can. Aim for two seconds at first, building up over time to four seconds. Get as low as you can without stressing your shoulders.

3. Press up power

Pause at the bottom for a one or two count, then press back up powerfully, ensuring you keep your core and glutes tight to prevent your legs swinging. Don’t fully lock out your arms at the top; keeping a slight bend in your elbows at the top forces your triceps to work far harder.

Triceps Dips Variations

From beginner to expert, dips are versatile enough to include in anyone’s workout. Pick your weapon of choice from these dips, starting with the easiest version.

1. Bench dip with knees bent

How Place your hands on a bench or box behind you with your feet together and flat on the floor with knees bent. Lower slowly as far as you can, then press back up powerfully.

Why This is a beginner-friendly move because the amount of your own bodyweight that you have to lift is reduced by the position of your legs.

2. Bench dip with legs straight

How Place your hands on a bench or box behind you with your feet together, legs straight and heels on the floor. Lower slowly as far as you can, then press back up powerfully.

Why While still a beginner-friendly move, this variation is slightly tougher because you have to lift and lower a higher proportion of your own bodyweight.

3. Bench dip with legs raised

How Place your hands on a bench or box behind you with your feet together on a slightly lower bench or box with knees bent. Lower slowly as far as you can, then press back up powerfully.

Why Having your feet elevated increases the amount of bodyweight you have to lift and lower, making this a more challenging variation.

4. Parallel bars dip

How Grasp parallel bars using an overhand grip and raise your body until your arms are straight. Keeping your chest up and your core engaged, lower slowly as far as you can, then press back up powerfully.

Why This is the classic triceps dip and mastering it will help you add size and strength to the backs of your upper arms. Always warm up your triceps as well as your elbow and shoulder joints before doing this move.

5. Parallel bars dip with weights

How Attach weights to a weight belt and grasp parallel bars using an overhand grip, then raise your body until your arms are straight. Keeping your chest up and your core engaged, lower slowly as far as you can then press back up powerfully.

Why Once you can comfortably manage three sets of ten parallel bars dips, sticking to a slow and controlled tempo, you may want to consider adding extra resistance to your reps in the form of a weight plate. This will challenge your muscles far more, but start out with a small plate – 2.5kg to 5kg – and build up the extra resistance slowly so your muscles and joints have time to adjust.